[Narkissos]

18th July
5am bootcamp
Push ups: 100 reps
Suspended inverted row: 100 reps

Circuit: 3 rounds
Overhead press: 30 lb bells x 20 reps
Upright row: 12kg kettlebell x 20 reps
Single arm French press: 20 lb bell x 10 reps each
V handle chin up: bodyweight only x 6 reps
Hanging bent knee raise: 10 reps

Barbell standing calf raises:
5 sets: 225 lbs x 15 reps each


20th July
5am bootcamp

Micro 1: 10 minutes
Kettlebell deadlift: 20 reps
Burpee w/o push up: 10 reps

Micro 2: 10 minutes
1/2 burpee x 20
Abwheel roll out x 20
Push up x 20

Micro 3: 10 minutes
Clean and press x 20
Inverted row x 15
Floor press x 10

Decline bench press:
115 x 15
115 x 15
185 x 6
185 x 6

6pm bootcamp
Burpee w/o push up x 100
Push up: 60
Inverted row: 60
Bodyweight only calf raise: 100

21st July
5pm Bootcamp

7 minute AMRAP:
Iron crucifix x 30 seconds
Lateral raise x 15 reps
Overhead press x 10 reps

7 minute AMRAP:
Plank 30 seconds
Sit ups x 10 reps
Crunches x 20
Hanging leg raise w/ offset iso: 10 per side

23rd July
5am micro bootcamp

Band lateral walk: black mini band x 100m
Walking lunge: 100m

7 minute AMRAP:
Deadlift x 20
Ab wheel roll out x 10
Crunches x 20

7 minute AMRAP:
Goblet squat x 20
Band glute bridge x 20
Lying leg raise x 10

7 minute AMRAP:
Plyo squat x 10
Reverse lunge x 10 per leg
Lateral lunge x 10 per leg